Foundation

Foundation:

"If you are going to build a strong, long lasting stable structure you must build a sound foundation. You are thinking, well that is obvious. Well if it so obvious why do we persist in fast tracking our athletes, specializing them early without giving them the proper foundation? If the building materials we use to build the foundation is of poor quality or an ingredient is omitted it will show up later as deficiencies in the final structure. Look at it from the positive side; great athletes who have flawless technique and are injury free have foundations built on fundamental movement skills and basic physical conditioning. Nothing fancy, just the basics well taught and mastered. Without this foundation sooner or later the structure built on the weak foundation will fail. Most often it will fail under stress. The stress can be increased training load or tougher more frequent competition, but failure is inevitable.
The message is clear, build a solid foundation made up of good construction material. Develop fundamental movements so that the athlete has the movement vocabulary to progress when appropriate to basic sports skills. The same with physical conditioning give the athlete the basics of strength, speed, endurance and flexibility and then progressively build on that. No need to be in a hurry, move step by step, insure mastery of each step before proceeding to the next step. As part of the foundation teach good training habits and routine. Encourage learning through discovery. Time and effort dedicated to building a strong stable foundation will insure the probability of  long success."
-Coach Gambetta

The Recovery Tools

The Tools

In numerical order, clockwise from top:
1-Theracane; 2-Stretching strap; 3-Lacrosse ball; 4-Rehab exercise band; 5-Massage lotion; 6-Pumice stone; 7-Foot rocker (Pro Stretch); 8-Foam roller
Not pictured, but also helpful: Rolling massage stick, Epson salt, ice packs, OTC NSAIDs

1. Theracane, Back Knobber, Back Buddy (retail $30-$40)
Used to do self accupressure and trigger point release techniques on muscles of the neck, shoulders, and back. Very helpful with releasing kinked and knotted muscles of the trapezius and rhomboids. Can also be used like a rolling massage stick, however it will not be as effective.
Sample use: Apply moderate pressure on knotted trapezius, on and off for 20-30 seconds, for approx. 5 mins. Ice following use if redness, bruising, of inflammation occurs.

2. Stretching strap
A basic webbed strap with a loop used to assist in stretching legs and arms. Can be as simple as an old canvas belt, dog leash, or yoga strap.
Sample use: During cool-down period, hold a moderate stretch of the hamstring for 30 seconds. Repeat 3-5 times per side.

3. Lacrosse ball, tennis ball
Great at applying deep pressure on muscles of the back, hips, legs, and feet. I find it helps with rhomboid knots, particularly between the scapulae. Also helpful with those with plantar fasciitis.
Sample use: Roll ball between wall and rhomboid area (make sure not to roll over spine or scapula) for approx. 3 min. per side. Can bring arm across chest [adduct shoulder horizontally] to 'open up' the shoulder blade.

4. Rehab exercise bands, strength bands
Helps with stretching techniques for legs and arms. Also useful with corrective exercise techniques, rotator cuff strengthening, and joint mobilization (see Kelly Starrett @ MobilityWOD).

5. Massage lotion
Better than regular skin lotions as it will maintain slickness and decrease friction when sweeping across a muscle belly.

6. Pumice stone
Helpful in preventing blisters and torn calluses, which are always annoying. A pumice stone will help to smooth out those rough calluses and prevent the skin from tearing.

7. Foot Rocker, Pro Stretch (retail $20-$40)
Perfect for stretching calf muscles and the accompanying Achilles tendon. Will provide more profound stretch by increase ROM of ankle vs. flat ground stretching.
Sample use: Hold stretch in calf for 30 seconds, repeat 3-5 times per side. Repeat sets with knee straight (gastroc), and knee bent (soleus).

8. Foam roller (retail $20-$40)
Used to roll out muscles of the legs, hips, and back. Helps with correcting the myofascial relationship muscles and the surrounding connective tissue. Also used for mobilization of the hips and spine, stretching pectoralis muscles, and for loosening tight piriformis/gluteal muscles and IT band. I do them before and after every squat session.
Sample use: Warm up with rolling piriformis area 3-5 min. per side. Repeat for hamstrings and quadriceps.

Epson salt
Useful in helping to relax muscles and improve circulation (when used with hot water). Also does wonders on tired, aching feet.

Ice packs
Decreases inflammation of chronic injuries in muscles and tendons. Also good for acute injuries such as muscle tears and joint sprains. Helps prevent further damage (oxidation) and swelling at site of injury and helps reduce pain.
Sample use: After cool-down stretch routine, ice down sore shoulders for approx. 10-15 min. Repeat again after 30 min. if needed.


Everyone, please feel free to add any additional tools and/or methods you use to keep training hard.

No Egos Allowed

We design workouts (WODs) to challenge the most advanced athletes.  In fact, CrossFit workouts were created to challenge elite athletes, regardless of weights used or the time limit provided.  Given the variety associated with workouts, you can bet that some days the WODs will play to your strengths, but most days the WODs will tax your weaknesses. No one is the best at CrossFit. There will always be someone better than you.

Oftentimes, because we all tend to have egos, we prioritize our performance on the clock.  We’re competitive beings; we want to do better than our peers because our score will be recorded next to other gym members. We want to prove to ourselves that we did “well” on our workout because we measure our performance as a distinct value.  Oftentimes this forces CrossFitters to look over the more important things.

Our egos misguide us to do a lot of negative actions in the gym, including:

• comparing our score to other athletes in unhealthy ways,
• sacrificing full range of motion, and
• scaling the WODs to levels that will put us near the top of the pack.

As trainers, it’s our goal to make you much better people inside and outside the gym. We don’t have the opportunity to watch every rep, every squat, or every workout.  We know your mind is constantly telling your body to cheat that squat depth or rest more than necessary.  It happens to us too.

The problem is that when you only think about that clock and and you’re cheating the squat depth, pushup height, locked out overhead,  telling yourself you can’t do something or not pushing yourself to the limits, you’ve only done a fraction of that workout and your score on the board is meaningless.

No egos means achieving personal excellence, making sure every rep counts and pushing ourselves further, even if that doesn’t translate into the best score.  As we move forward, try to not think about the clock so much, think about the things mentioned above and have the best, hardest workout of your life.

-crossfit charlotte

Hang Snatch 205x3 Failed at 3(not a pr)

Why You Need to Get off the Elliptical Trainer

Why You Need to Get off the Elliptical Trainer: Jason Ross

The Elliptical trainer can be a useful training tool if you have some joint pain involving the hip, knee or ankle.  If you have low back pain or calf problems, the elliptical can be contributing to your situation.



 The benefit of the elliptical is that it does not load the extremity joints in a way that running on a treadmill or running outside will.



The cost of the elliptical is that it sends all the force into the sacral region.  I often find that people that do a lot of elliptical have fixated sacrum's that don't nutate or counternutate as they should.  Another issue that may arise is increased tension in the foot muscles. The heel always stays down, there is not the natural loading and unloading of the calf muscles and the fascia.  This will potentially exacerbate plantar fascia and create an increased load on the front shin muscles, specifically the tibialis anterior.

Strength
Front Squat 5x5 Pause
Oly
Find your 3 Position Snatch max
Strength
5x5 Back Squat
3RM-Bench Press

3 Sets of 

Max Strict HSPU

8-10 Box Jumps

30 UB DU's

1. Back Squats 
2. 5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second
3.  Back Squat 1x20


Strength
1a) 3 X ME Bench Press @ 90% – rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heavier than last week, rest 60 sec.

Conditioning

3 rounds for time:

5 Snatch Balances 135/95#

20 Wall Balls 20/14#

30 Double-Unders

20 T2B

30 Double-Unders

-Outlaw 

1. Split Squats 3x8 each leg
2. Back Squats 3x6@70%, 2x6@80% – rest 60-80 sec.
3. Clean & Jerk 5x3 @ 75% – rest 60-80 sec.
4. Deficit Clean Pulls 5x5 @100%, 3x5@110%, 1x5@120%,1x5@130%

Conditioning

1. Weighted Strict Pullups + ME Kipping Pullups 4x3@ 20/10# – rest 60 sec

2. 4x400m Run All Out

Midline (time permitting)

1a) 2X15 Strict T2B – rest 45 sec.

12 minute AMRAP of:

25 Double-Unders
20 Perfectly Vertical KBS 24/16kg
15 T2B

WOD 120419


AM.


A. Hang Snatch + Snatch Balance+ OHS+ Hang Snatch
      135,155,175,185,195 Failed
B. Snatch (Tech Work)
     115,135,155
C. Front Squat 11/2 4x5
     135,155,175,195


PM.
   Hip Mobility Work/Stability Work 15 Min

WOD 120419

A. Glute Activation/ Stabilization 5-10 Min
B. Split Squats 4x 6-8ea (KB)
B2 Plate Squats
AM
A. Power Clean, Build up to a tough 2
  225,245,255,265,275/1
B. Every Min on Min 4 Power Cleans
  225,245 Last Round

PM
C. Hang Power Snatch 6x4
   155,155,165,175
D. Clean + Front Squat + Jerk 6/1+1+1 @80
   155,165,175,185,205
E. Clean Pulls from Deficit 5x3
    185,185, 205,225

WOD 120416

AM. 8 Rounds 1:40/20 Rest 

  430-450m avg

PM. 

   A. Hang Power Snatch  Build up to a Tough 1

      165/3, 175/2, 185/2, 195/1, 205/1, 215/Failed

  B. Hang Snatch High Pulls 5x3

       185, 195, 205, 210, 210, 210

  C. Split Squats 6-8 ea

         1.5 Pd ea

       

  

WOD 120415

A. Hang Snatch - Build up to Tough 2

    155,165,175,185,195,200 (1)

B. Snatch High Pulls 5x3

     155,175,195,205,205
C. Front Squat 5x5@80%
     185,205,225,225,225

D.10-1 HSPU, KB Swings 1.5, Box Jumps with step off 24

    9:35

E. Row 1k @85%

WOD 120410 

1) Snatch: 3X1 @ 80% – rest 60 sec.
2) Clean&Jerk: 3X1 @ 80% – rest 60 sec.
3) Snatch Pull: 3X2 @ 90% – rest 60 sec.
 -Outlaw

WOD 120410 

A. Hang Clean + Jerk 
2+1(205, 225, 235, 245)/ 1+1 255, 265, 275 failed jerk
B. Snatch High Pulls 
5x3 (185, 205, 215, 225)
C. Front Squat + Push Press
4x3+1 (135, 155, 175, 185)
   

WOD 120407

A.  Snatch pulls: 90/5, 90/4, (100/3)3
      205, 210, 225
B.  High Hang Snatch (High) Work up to a Tough 2
      155, 175, 185, 195(1)
C.  Front Squat + Jerk 70/3+1, 80/2+1, 90/1+1
      185, 205, 225, 245, 265, 275 Failed on Jerk
D.  Good Mornings 4x6-8reps
       135,155,175
E. Core Work

Notes: Hip flexor is still tight, Im having a difficult time in the bottom of the squat

WOD 120331

A. Power Clean - Build to Tough Triple
     245
B. Clean Deadlift- 8x1 by Feel
     400
C. Push Jerk + Split Jerk 6x1@80-85
     225, 245, 255
D. Core Work

WOD 120330

Rest Day
Gym is closed for repairs, going to rest up and
make sure this hip flexor is ready to go for next week.

WOD 120329

5 Min Mobility

3 Sets of:
30 DU's
10 Toes 2 Bar
5 HSPU

A. Build to a heavy Snatch Pull
135,155,175,185,205,225,245
B. Power Clean + Jerk 3x2+3@60-70
155,175,195,205,215

Resting Left Hip Flexor for a few days

WOD 120328

5 Min Mobility

A.Power Snatch Tough 1 From Low Blocks
135,155,165,175,185,190
B.Snatch High Pulls 5x3@80, Then build up to a tough 1
205,265
C.Power Clean From Low Blocks 8x1 build up to 80%
175,195,205,225,245


Right Hip Flexor still tight, no squatting for a few days.

The right stuff develops the capacity to endure, the speed to outpace, the strength to overcome and the technique to prevail. The right stuff is not complicated, it is basic and unspectacular, but it works because it is yields consistent and reliable results in the competitive cauldron. Are you doing the right stuff?" Coach Gambetta